This circuit calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout. Perform each exercise as recommended in the progression below. After you have completed one set of each exercise, take a 1-​​minute rest. Repeat the circuit three times.

Equipment Needed:

Move 1: Superset Squat-​​Hold (“Feel the Burn!”)

How: Bring the Perfect Pullup bar to down position, feet hip-​​distance apart. Holding the bar for assistance, slowly lower hips into a squat until thighs are parallel with the ground. Hold, then return to the starting position. The “down” motion should take 4 sec., the “hold” another 4 sec., and the “up” motion is 2 sec. Each rep will be a total of 10 seconds.

Muscles targeted: quads, hamstrings

Reps: 6 reps at 10 sec. each (1 min total)

Move 2: Mogul Squats

How: With feet and Pullup Bar in the same position as the squat hold, pivot on balls of feet to the left until they form a 45° angle to the bar, then set feet on ground. Perform a squat from this position. Explode out of the squat quickly, (almost like a hop) while maintaining ground contact with the balls of your feet. As your weight comes up pivot on balls of feet so that feet are now angled to the bar 45° to the right. Perform a squat from this new position. Repeat, alternating sides, creating a continuous movement

Muscles targeted: quads, glutes, obliques

Reps: Alternate sides for 1 min

Move 3: Knee Ups + Oblique Twist

How: Using the Perfect Ab Straps, or hanging from a pullup bar, position knees and feet together. Draw knees up slowly toward chest while rotating hips toward center of doorway. Squeeze abs at the top of the move. Repeat movement and rotate hips to other side.

Muscles targeted: core, forearms* (grip strength)

Reps: 5–7 per side

* If hanging from pullup bar

Move 4: “Skating” pushup

How: Using the Perfect Pushup, start in a regular position and lower chest toward floor. During the “up” move, perform a leg lift/​hip extension by raising one leg up and out the side at a 45° angle. Keep your hips level, facing the ground during the leg lift. Return foot to ground then perform another pushup, lifting the other leg.

Modification: To make this move easier, use knee pushups or perform the pushups against a wall in a standing position

Move 5: Tricep Extension With Ab Roll

How: Using the Perfect Pullup in the down position, grasp the handles and lean body forward, extending arms overhead(keep elbows straight) so body forms a straight line from fingertips to feet. Bend arms while rotating handles so as to face palms in. Keeping elbows close to head, squeeze triceps to extend your arms. Engage core to keep hips and trunk straight as you draw yourself back to upright standing position.

Alden Mills, creator of the Perfect Pushup, is CEO of Perfect Fitness, based in CA. Massachusetts born, Alden went to the Naval Academy where he went on to become a Navy SEAL. After retiring in 2000, he earned his MBA at Carnegie Mellon. As a SEAL Team TWO Platoon Commander, his platoon was chosen for a study to determine why SEALs suffered unusually high injury rates during their careers. After learning injuries were linked to their training methods (age-old body building drills), SEAL trainers switched to Functional Training. Alden learned firsthand the value of optimal exercise routines. Bottom line: if people can take control of their body, they can be more successful in everything they do. Mills turned this belief into a top fitness brand and revolutionized American fitness. His ultimate mission is to inspire everyone to pursue their own dreams. For more from Alden, check out www.perfectonline.com and his Military Fitness Center archive.